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@themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
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▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

@themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

30 2 5 hours ago
#Repost @themusclephd (@get_repost)
・・・
💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
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▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
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▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

#Repost @themusclephd (@get_repost )
・・・
💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
-
▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
-
▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

14 1 5 hours ago
💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
-
▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
-
▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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-
-
#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

💥 A recent review by Konopka and Harber (2014) stated that aerobic training can cause similar muscle growth as resistance training. If you read between the lines, however, this benefit is only true for older (65+) or very sedentary individuals. Young, healthy, and active people will get much better growth effects from resistance training. Always make sure to read past the abstract when reading scientific papers!
-
▪️ The Review: Konopka, A. R., & Harber, M. P. (2014). Skeletal muscle hypertrophy after aerobic exercise training. Exercise and Sport Sciences Reviews, 42(2), 53.
-
▪️ Alternate Evidence: Trappe, S., Harber, M., Creer, A., Gallagher, P., Slivka, D., Minchev, K., & Whitsett, D. (2006). Single muscle fiber adaptations with marathon training. Journal of Applied Physiology, 101(3), 721-727.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#cardio #gains #muscle #fitchick #gym #training #diet #eatclean #science #physique #fit #sportscience #sports #athlete #musclegrowth #fitnessmyths #mythbusters #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #squat #bench #deadlift #powerifting #bodybuilding

2,230 65 13 hours ago
What SCIENCE says about stretching, flexibility, and a word that's really popular in the workout culture right now... mobility. 
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

What SCIENCE says about stretching, flexibility, and a word that's really popular in the workout culture right now... mobility.
#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

33 2 18 hours ago
🚗 What did you drive to work today? What do you WISH you drove?
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Hard work helps dreams become reality. Be relentless in your pursuit of greatness and happiness will come right along with it.
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📸 Thanks to @mr__amsterdam for the amazing feature.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#motivation #carsofig #ferrari #customcar #dreamcar #lamborghini #supercar #porsche #sportscar #convertible #spyder #florida #beach #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

🚗 What did you drive to work today? What do you WISH you drove?
-
Hard work helps dreams become reality. Be relentless in your pursuit of greatness and happiness will come right along with it.
-
📸 Thanks to @mr__amsterdam for the amazing feature.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#motivation #carsofig #ferrari #customcar #dreamcar #lamborghini #supercar #porsche #sportscar #convertible #spyder #florida #beach #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

1,398 32 20 hours ago
◾️3 steps to fix knee pain .
Follow👉@gym.lovres_ for more fitness tips -
🏅Featuring: @gym.lovres_
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➡️Be a part of #themusclephdcommunity! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete#bodybuilder#bodybuilding #calisthenics#diet#eatclean #education #figure #fit#teamASPI#fitgirl #fitlife #fitfam #fitness#fitnessaddict#fitnessfreak#fitnessjourney#fitnessmotivation#fitspiration #fitspo#fitstagram#foodporn #gains

◾️3 steps to fix knee pain .
Follow👉@gym.lovres_ for more fitness tips -
🏅Featuring: @gym.lovres_
----
➡️Be a part of  #themusclephdcommunity#MPHDcommunity  💪🏽
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#aesthetics   #aspi   #athlete #bodybuilder #bodybuilding   #calisthenics #diet #eatclean   #education   #figure   #fit #teamASPI #fitgirl   #fitlife   #fitfam   #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration   #fitspo #fitstagram #foodporn   #gains

228 0 24 April, 2019
More people need to realise the scientific facts of stretching. I see too many people spend hours stretching before workouts not knowing there's more effective ways of warming up and getting ready for a workout.

If you are still sceptic about this, just go read up about the Golgi tendon reflex and muscle spindles. 
Do activation work before you start your workouts. .
.
Reposted from @themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram - #regrann

More people need to realise the scientific facts of stretching. I see too many people spend hours stretching before workouts not knowing there's more effective ways of warming up and getting ready for a workout.

If you are still sceptic about this, just go read up about the Golgi tendon reflex and muscle spindles.
Do activation work before you start your workouts. .
.
Reposted from @themusclephd - 💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram - #regrann

44 3 24 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

28 4 24 April, 2019
This guy drops awesome knowledge bombs worth reading!
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#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

This guy drops awesome knowledge bombs worth reading!
.
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

77 5 24 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

35 0 24 April, 2019
Is it possible to gain muscle without storing fat?
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #Repost @themusclephd
• • • • • •
💥 Is it possible to gain muscle without storing fat?
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#athlete #bodybuilder #bodybuilding #gym #diet #eatclean #fitness #fit #fitchick #fitfam #fitness #gympump #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #aesthetics #physique #sportscience #science #weightloss #gains

Is it possible to gain muscle without storing fat?
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ #Repost @themusclephd
• • • • • •
💥 Is it possible to gain muscle without storing fat?
-
➕Tag a friend to share some knowledge!
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
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#athlete #bodybuilder #bodybuilding #gym #diet #eatclean #fitness #fit #fitchick #fitfam #fitness #gympump #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #aesthetics #physique #sportscience #science #weightloss #gains

65 2 24 April, 2019
Alongar... PODE Prevenir Lesões?? -
1 - Alongamento pode ajudar na flexibilidade más não na mobilidade.

2 - Mobilidade é a capacidade de uma articulação está forte e estável durante a amplitude de movimento.

3 - Adicionar amplitude de movimento sem força ou estabilidade pode aumentar o risco de lesão.

4 - Alongar antes do treino pode prejudicar a performance como diminuir a força máxima nas articulações e ativação muscular.

Referencia: @themusclephd DR. Jacob Wilson.
“
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

Alongar... PODE Prevenir Lesões?? -
1 - Alongamento pode ajudar na flexibilidade más não na mobilidade.

2 - Mobilidade é a capacidade de uma articulação está forte e estável durante a amplitude de movimento.

3 - Adicionar amplitude de movimento sem força ou estabilidade pode aumentar o risco de lesão.

4 - Alongar antes do treino pode prejudicar a performance como diminuir a força máxima nas articulações e ativação muscular.

Referencia: @themusclephd DR. Jacob Wilson.

#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
-
-
-
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

24 1 24 April, 2019
◾️the best tempo of muscle .
Follow👉@hard for more fitness tips - ----
➡️Be a part of #themusclephdcommunity! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete#bodybuilder#bodybuilding #calisthenics#diet#eatclean #education #figure #fit#teamASPI#fitgirl #fitlife #fitfam #fitness#fitnessaddict#fitnessfreak#fitnessjourney#fitnessmotivation#fitspiration #fitspo#fitstagram#foodporn #gains

◾️the best tempo of muscle .
Follow👉@hard for more fitness tips - ----
➡️Be a part of  #themusclephdcommunity#MPHDcommunity  💪🏽
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#aesthetics   #aspi   #athlete #bodybuilder #bodybuilding   #calisthenics #diet #eatclean   #education   #figure   #fit #teamASPI #fitgirl   #fitlife   #fitfam   #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration   #fitspo #fitstagram #foodporn   #gains

57 0 24 April, 2019
Knowledge is power 👊💪🙏
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
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▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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Knowledge is power 👊💪🙏
#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
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▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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19 0 23 April, 2019
#neverstoplearning

Flexibility is the ability of a muscle to stretch.

Mobility is the ability of a joint to move.

#Repost @themusclephd
• • • • •
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout.

Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#neverstoplearning

Flexibility is the ability of a muscle to stretch.

Mobility is the ability of a joint to move.

#Repost @themusclephd
• • • • •
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout.

Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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16 0 23 April, 2019
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #protein

#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #protein

55 12 23 April, 2019
☝🏻🤨 In FACT, I’ve heard that too much stretching before hand (and before athletic competition) can actually hamper performance and increase risk?! 🤔
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#repost @themusclephd
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💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

☝🏻🤨 In FACT, I’ve heard that too much stretching before hand (and before athletic competition) can actually hamper performance and increase risk?! 🤔
.
#repost @themusclephd
.
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

110 7 23 April, 2019
I've been saying this for a while. It's pretty common sense. I hardly stretch because I perform functional compound movement workouts and keep myself well balanced. I only stretch when I need to. You will hardly see me doing isolated movements anymore. 
#Repost @themusclephd (@get_repost)
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

I've been saying this for a while. It's pretty common sense. I hardly stretch because I perform functional compound movement workouts and keep myself well balanced. I only stretch when I need to. You will hardly see me doing isolated movements anymore.
#Repost @themusclephd (@get_repost )
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

29 3 23 April, 2019
#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd with @get_repost
・・・
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

36 3 23 April, 2019
💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 Many think that stretching before a workout can help prevent injuries. However, very little data exists to support this opinion. Stretching can, in certain cases, increase injury risk and will more than likely impair performance when done before a workout. Keep your warm-ups to dynamic movements like plyometrics, jogging, or any other form of warm-up that gets a light sweat going. If you still want to stretch, do so after your workout.
-
▪️ Source: Thacker, S. B., Gilchrist, J., Stroup, D. F., & Kimsey Jr, C. D. (2004). The impact of stretching on sports injury risk: a systematic review of the literature. Medicine & Science in Sports & Exercise, 36(3), 371-378.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

3,874 146 23 April, 2019
harder1774◾️the best tempo of muscle .
Follow👉@hard for more fitness tips - ----
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harder1774◾️the best tempo of muscle .
Follow👉@hard for more fitness tips - ----
➡️Be a part of  #themusclephdcommunity#MPHDcommunity  💪🏽
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46 0 23 April, 2019
◾️the best tempo of muscle .
Follow👉@gym.lovres_ for more fitness tips -
🏅Featuring: @gym.lovres_
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◾️the best tempo of muscle .
Follow👉@gym.lovres_ for more fitness tips -
🏅Featuring: @gym.lovres_
----
➡️Be a part of  #themusclephdcommunity#MPHDcommunity  💪🏽
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346 0 23 April, 2019
💥 Is it possible to gain muscle without storing fat?
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➕Tag a friend to share some knowledge!
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💥 Is it possible to gain muscle without storing fat?
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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2,741 44 23 April, 2019
Posted @withrepost • @themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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Posted @withrepost@themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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50 5 23 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

#Repost @themusclephd (@get_repost )
・・・
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

27 0 23 April, 2019
#neverstoplearning
#thestruggleisreal for most people including me. My body fats has always been above 30% since I was in my 20's. I was a TOFI, thin on the outside,  but fat on the inside. 
#Repost @themusclephd
• • • • •
❓ How important are genetics when you're trying to get lean?
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#neverstoplearning
#thestruggleisreal for most people including me. My body fats has always been above 30% since I was in my 20's. I was a TOFI, thin on the outside, but fat on the inside.
#Repost @themusclephd
• • • • •
❓ How important are genetics when you're trying to get lean?
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏾

15 0 23 April, 2019
#neverstoplearning

#Repost @themusclephd
• • • • •
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽

#neverstoplearning

#Repost @themusclephd
• • • • •
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
-
▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽

1 0 23 April, 2019
Está mais que comprovado através de vários estudos que a velocidade de execução não interfere nos ganhos na musculação. Deixe a forma correta de execução, estabelecer a velocidade da execução (cadencia). 1 - Cargas mais elevada vai mover mais devagar do que carga mais leve. 2 - A fadiga no treino vai interferir na velocidade da execução. Referencia: Estudo de @bradschoenfeldphd Dr. Brad Schoenfeld, abaixo. Thanks @themusclephd Dr. Jacob Wilson.
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#Repost @themusclephd with @get_repost
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💥 Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the weight, fatigue level, and lifting form dictate your lifting tempo while training.
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Source: Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

Está mais que comprovado através de vários estudos que a velocidade de execução não interfere nos ganhos na musculação. Deixe a forma correta de execução, estabelecer a velocidade da execução (cadencia). 1 - Cargas mais elevada vai mover mais devagar do que carga mais leve. 2 - A fadiga no treino vai interferir na velocidade da execução. Referencia: Estudo de @bradschoenfeldphd Dr. Brad Schoenfeld, abaixo. Thanks @themusclephd Dr. Jacob Wilson.
___________________
#Repost @themusclephd with @get_repost
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💥 Many trainers advocate for using slow and controlled lifting tempos as they believe this will lead to greater growth. However, this review found that lifting tempo has no effect on muscle growth. Furthermore, extremely slow tempos were actually less effective for growth than fast tempos. Let the weight, fatigue level, and lifting form dictate your lifting tempo while training.
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Source: Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine, 45(4), 577-585.
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29 1 23 April, 2019
✋🏻😏 Anybody ever hear about THIS One before?!
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👇🏻Once and for all...
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#repost @themusclephd
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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✋🏻😏 Anybody ever hear about THIS One before?!
.
👇🏻Once and for all...
.
#repost @themusclephd
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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88 3 22 April, 2019
#repost from @themusclephd
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Pretty cool reference 😎
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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#repost from @themusclephd
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Pretty cool reference 😎
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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43 2 22 April, 2019
Posted @withrepost • @themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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Posted @withrepost@themusclephd 💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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33 1 22 April, 2019
💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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💥 A common thought in the health and fitness industry is that deep squats are bad for your knees. However, virtually no research supports this theory. The anatomy of the knee joint helps stabilize the knee during deep squats and the connective tissue of the knee is rarely challenged past 50% of its peak tensile strength. Keep in mind, however, that any exercise can cause pain or injury when done wrong, so always make sure your form is perfect and use appropriate weights. Check out our article on my website for more details!
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▪️ Source: Ottinger, C.R. & Wilson, J.M. (2019). Are squats bad for your knees? Retrieved from: https://themusclephd.com/are-squats-bad-for-your-knees/
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3,642 76 22 April, 2019
🔷 Even if you don't always believe in yourself, believe in what you're doing. Trust the process, keep working hard, and great things will happen. It worked out pretty well for Jimmy Page and Led Zeppelin...
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🔷 Even if you don't always believe in yourself, believe in what you're doing. Trust the process, keep working hard, and great things will happen. It worked out pretty well for Jimmy Page and Led Zeppelin...
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1,777 12 22 April, 2019
#Repost @themusclephd
• • • • • •
💥 Creatine monohydrate is probably the most effective supplement on the market for athletes and bodybuilders. The monohydrate form has the most research and evidence behind its efficacy and is the one I most recommend. A loading protocol doesn’t appear to be necessary, so taking 5-grams a day should do the trick.
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◾️The study: Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
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#Repost @themusclephd
• • • • • •
💥 Creatine monohydrate is probably the most effective supplement on the market for athletes and bodybuilders. The monohydrate form has the most research and evidence behind its efficacy and is the one I most recommend. A loading protocol doesn’t appear to be necessary, so taking 5-grams a day should do the trick.
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◾️The study: Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.
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21 0 22 April, 2019
💥 Follow my posts this week for the MPHD Academy lesson on April Fooling - fitness myths!
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➕Tag a friend to share some knowledge!
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💥 Follow my posts this week for the MPHD Academy lesson on April Fooling - fitness myths!
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➕Tag a friend to share some knowledge!
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2,083 11 21 April, 2019
Yall know I'm all about the science. Looks like we are doing tongue curls for our next strength cycle ;) Reposted from @themusclephd - 💥In this ground-breaking study, it was found that pressing your tongue into the roof of your mouth increased power production on isolation exercises significantly more than other tongue positions in the mouth. This may be due to a unique interaction between the tongue and CNS. This also may only work on isolation exercises, more research definitely needs to be done to see if the effect carries over into compound movements. Try it out and let me know what you think!
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◾️The Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940506/
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Yall know I'm all about the science. Looks like we are doing tongue curls for our next strength cycle ;) Reposted from @themusclephd - 💥In this ground-breaking study, it was found that pressing your tongue into the roof of your mouth increased power production on isolation exercises significantly more than other tongue positions in the mouth. This may be due to a unique interaction between the tongue and CNS. This also may only work on isolation exercises, more research definitely needs to be done to see if the effect carries over into compound movements. Try it out and let me know what you think!
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◾️The Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3940506/
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61 1 21 April, 2019
💥 Oh, nothing, just @ivweissenberg smoking 430lbs for 3 reps and reminding us all why she's a world record holder.
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If you're not paying attention to women in strength sports these days you're seriously missing out. Amazing things are happening every day.
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💥 Oh, nothing, just @ivweissenberg smoking 430lbs for 3 reps and reminding us all why she's a world record holder.
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If you're not paying attention to women in strength sports these days you're seriously missing out. Amazing things are happening every day.
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4,225 66 21 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
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▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
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#Repost @themusclephd (@get_repost )
・・・
💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
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▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
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42 0 21 April, 2019
👉 @themusclephd 🙌
••••
💥 The amino sulfonic acid, taurine, is one of the most abundant chemicals in the body. Taurine has been shown to act as an antioxidant and can improve endurance performance and increase repetitions to failure during strength training. However, antioxidants have been shown to impair muscle growth, so bodybuilders may not want to take taurine in high dosages or around their workouts. Endurance athletes will garner the most benefits from taurine supplementation.
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◾️Source: Zhang, M., Izumi, I., Kagamimori, S., Sokejima, S., Yamagami, T., Liu, Z., & Qi, B. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26(2), 203-207.
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👉 @themusclephd 🙌
••••
💥 The amino sulfonic acid, taurine, is one of the most abundant chemicals in the body. Taurine has been shown to act as an antioxidant and can improve endurance performance and increase repetitions to failure during strength training. However, antioxidants have been shown to impair muscle growth, so bodybuilders may not want to take taurine in high dosages or around their workouts. Endurance athletes will garner the most benefits from taurine supplementation.
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◾️Source: Zhang, M., Izumi, I., Kagamimori, S., Sokejima, S., Yamagami, T., Liu, Z., & Qi, B. (2004). Role of taurine supplementation to prevent exercise-induced oxidative stress in healthy young men. Amino Acids, 26(2), 203-207.
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95 2 20 April, 2019
💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
-
▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 ZMA has often been purported as a testosterone booster, and while that claim hasn’t always been proven, ZMA has several other benefits that may boost recovery and immune function for athletes and bodybuilders. Pick a formulation that has at least 30mg zinc, 500mg magnesium, and 10mg vitamin B6. Some individuals will find it most useful to use this supplement before bed as it may improve sleep quality!
-
▪️ Source: Moëzzi, N., Peeri, M., & Matin, H. (2013). Effects of zinc, magnesium and vitamin B6 supplementation on hormones and performance in weightlifters. Annals of Biological research, 4, 163-168.
----
➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

2,679 60 20 April, 2019
A little taste of what you'll be receiving in our course. Enjoy!!! Thank you themusclephd for the Xtreme Workout 🎥
💯 Follow us at
💯 @xtremeworkout_
💯 Link in bio
#BrainsToGains #themusclephd  #MPHDcommunity 
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

A little taste of what you'll be receiving in our course. Enjoy!!! Thank you themusclephd for the Xtreme Workout 🎥
💯 Follow us at
💯 @xtremeworkout_
💯 Link in bio
#BrainsToGains #themusclephd #MPHDcommunity
#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

40 4 20 April, 2019
#Repost @themusclephd (@get_repost)
・・・
💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
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#Repost @themusclephd (@get_repost )
・・・
💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
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➕Tag a friend to share some knowledge!
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33 1 20 April, 2019
💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
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➕Tag a friend to share some knowledge!
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💥 Need a quick but killer workout? Give this one a try. Keep rest periods short and effort high!
-
➕Tag a friend to share some knowledge!
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1,684 18 19 April, 2019
🔹 This one is a classic statement in the fitness industry. What do you guys think?
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

🔹 This one is a classic statement in the fitness industry. What do you guys think?
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

3,007 479 19 April, 2019
@themusclephd - 💥 This study compared the effects of consuming 25g of protein to 25g of protein plus alcohol after a workout. It was found that consuming alcohol after a workout severely impaired post-workout muscle protein synthesis. If your goal is to gain muscle, avoid alcohol after your workout and consume alcohol in moderation when you do drink. Have fun but take care of your gains!
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Source: Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One, 9(2), e88384.
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

@themusclephd - 💥 This study compared the effects of consuming 25g of protein to 25g of protein plus alcohol after a workout. It was found that consuming alcohol after a workout severely impaired post-workout muscle protein synthesis. If your goal is to gain muscle, avoid alcohol after your workout and consume alcohol in moderation when you do drink. Have fun but take care of your gains!
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Source: Parr, E. B., Camera, D. M., Areta, J. L., Burke, L. M., Phillips, S. M., Hawley, J. A., & Coffey, V. G. (2014). Alcohol ingestion impairs maximal post-exercise rates of myofibrillar protein synthesis following a single bout of concurrent training. PLoS One, 9(2), e88384.
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

69 3 19 April, 2019

Top #MPHDcommunity posts

💥This study confirms the classic theory that a wide grip bench will activate the lower chest more while a close grip bench will hit the triceps harder. Utilize both grip widths in your training to maximize upper body development and bench press strength!
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▪️THE STUDY: http://www.trilliumfitness.co.uk/wp-content/uploads/2016/06/Lehman-2005-Bench-Press.pdf
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

💥This study confirms the classic theory that a wide grip bench will activate the lower chest more while a close grip bench will hit the triceps harder. Utilize both grip widths in your training to maximize upper body development and bench press strength!
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▪️THE STUDY: http://www.trilliumfitness.co.uk/wp-content/uploads/2016/06/Lehman-2005-Bench-Press.pdf
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

2,726 30 31 December, 2018
💥The current recommendation is that bodybuilders and athletes should take in 1.8 grams of protein/kg of bodyweight, but this study found greater gains in subjects taking in 2.8g protein/kg bodyweight. If you’re trying to optimize muscle growth, shoot for 2-3g protein/kg bodyweight to maximize gains.
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◾️The Study: https://link.springer.com/article/10.1007/s00726-006-0398-7
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥The current recommendation is that bodybuilders and athletes should take in 1.8 grams of protein/kg of bodyweight, but this study found greater gains in subjects taking in 2.8g protein/kg bodyweight. If you’re trying to optimize muscle growth, shoot for 2-3g protein/kg bodyweight to maximize gains.
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◾️The Study: https://link.springer.com/article/10.1007/s00726-006-0398-7
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

5,036 374 22 January, 2019
💥 Follow my posts this week for the MPHD Academy lesson on How to Increase your Squat!
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

💥 Follow my posts this week for the MPHD Academy lesson on How to Increase your Squat!
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➕Tag a friend to share some knowledge!
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➡Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

2,916 32 12 hours ago
💥 Oh, nothing, just @ivweissenberg smoking 430lbs for 3 reps and reminding us all why she's a world record holder.
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If you're not paying attention to women in strength sports these days you're seriously missing out. Amazing things are happening every day.
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➡️Be a part of #themusclephdcommunity! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder#bodybuilding #calisthenics #diet#eatclean #education #figure #fit#teamASPI #fitgirl #fitlife #fitfam #fitness#fitnessaddict #fitnessfreak#fitnessjourney #fitnessmotivation#fitspiration #fitspo #fitstagram#foodporn #gains #gainz #getfit

💥 Oh, nothing, just @ivweissenberg smoking 430lbs for 3 reps and reminding us all why she's a world record holder.
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If you're not paying attention to women in strength sports these days you're seriously missing out. Amazing things are happening every day.
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➡️Be a part of #themusclephdcommunity ! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

4,225 66 21 April, 2019
🔷 @ronniecoleman8 knows a thing or two about hard work.
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"Ain't nothin' to it but to do it."
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

🔷 @ronniecoleman8 knows a thing or two about hard work.
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"Ain't nothin' to it but to do it."
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram

3,210 33 25 March, 2019
FLAT BENCH vs INCLINE BENCH by @themusclephd
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Which do you like best?
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💥Incline bench press causes much more upper chest activation than lower chest activation while flat bench has similar activation for both!
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◾️Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. The Journal of Strength & Conditioning Research, 9(4), 222-227.
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

FLAT BENCH vs INCLINE BENCH by @themusclephd
.
Which do you like best?
.
💥Incline bench press causes much more upper chest activation than lower chest activation while flat bench has similar activation for both!
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◾️Barnett, C., Kippers, V., & Turner, P. (1995). Effects of variations of the bench press exercise on the EMG activity of five shoulder muscles. The Journal of Strength & Conditioning Research, 9(4), 222-227.
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➡️Be a part of #themusclephd community! #MPHDcommunity 💪🏽
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#aesthetics #aspi #athlete #bodybuilder #bodybuilding #calisthenics #diet #eatclean #education #figure #fit #teamASPI #fitgirl #fitlife #fitfam #fitness #fitnessaddict #fitnessfreak #fitnessjourney #fitnessmotivation #fitspiration #fitspo #fitstagram #foodporn #gains #gainz #getfit

2,269 40 16 January, 2019